When our mid-afternoon energy levels begin to drop and our concentration starts to slip, a tasty treat can be just what we need to keep us going through the rest of the working day. In fact, snacking is a highly common habit among office workers in the UK. But while there is nothing wrong with the occasional packet of crisps or chocolate biscuit, it can be ever so tempting to overindulge!
When choosing your snack of choice, it is important to remember that, each day, the average adult woman requires around 2000 calories and the average man requires around 2500 calories. Adults should consume no more than 22 grams of saturated fats.
The most common cause of unhealthy eating in the workplace is feelings of stress and anxiety. However, groupthink and seasonal celebrations can also be given a fair portion of the blame for excessive salty or sugary snacking.
For the most part, there is little wrong with handling cravings by eating a small amount of what you want in moderation. However, such temptations can often be better handled by substituting common cravings with healthy alternatives. For healthy snack ideas that will blow your monotonous, high-calorie snacks right out of the water, read on for our top healthy office snack recommendations.
When You’re Craving Something Crumbly and Sweet
Biscuits
Sweet and crumbly, biscuits are an easy and satisfying snack to enjoy at your desk. In fact, a 2022 survey found biscuits, or specifically McVitie’s Milk Chocolate Digestives, to be the UK’s favourite office snack, according to 57% of voters.
Despite being such a convenient and popular choice, the calories and saturated fats can add up fast. A single McVitie’s Milk Chocolate Digestive contains 83 calories and 2.1 grams of saturated fats, meaning just three biscuits can use up 249 calories, 12.5% of your daily caloric intake, and 6.3 grams of saturated fat, 30% of your daily intake. Instead, consider swapping out your trusty chocolate bar for a healthy alternative.
Snack Bars
Nakd Snack Bars are a delicious treat, known for containing 100% natural ingredients and no added sugar. They come in a large variety of flavours including Salted Caramel, Bakewell Tart and Cocoa Delight, so there is always something new to try. Differing slightly depending on the flavour, these snack bars contain around 130 calories and only around 1 gram of saturated fat – a stark improvement in nutrition compared to the chocolate biscuits!
Belvita Breakfast Bars are filling and nutritious. Made from wholegrain cereals, live yoghurt and a sweet strawberry filling, these snack bars will help you to kick into gear at work. Perfect for a mid-morning pick-me-up, these bars put chocolate biscuits to shame, with each biscuit containing just 112 calories and 0.8 grams of saturated fat.
Popcorn
Popcorn is a gratifying substitute for high-calorie snacks such as biscuits. Made with the best quality butterfly corn and renowned for its light and crunchy texture, Propercorn is a lighter snacking option with a comforting, buttery flavour. Coming in at just 139 calories per bag and containing just 0.5 grams of saturated fats, Propercorn is a fantastic crunchy treat to enjoy in place of biscuits or other calorie-dense alternatives.
When You’re Craving Something Chocolatey
Chocolate
Chocolate is an infamously calorie dense food, containing around 550 calories per 100 grams. Even a small 48-gram bar of Cadburys Milk Chocolate contains a staggering 240 calories and 8.3 grams of saturated fat. There is no arguing that chocolate is a luxuriously creamy treat, but it is important to remain mindful of the appropriate portion size and only indulge in such excessively fatty foods on occasion. But fear not: there are plenty of healthy substitutes for more routine snacking.
Chocolate Rice Cakes
When your next chocolate craving hits, try one of Kallo’s Belgian Milk Chocolate Rice Cake Thins. These light, melt-in-the-mouth chocolate snacks are the perfect way to get your chocolate fix for less. At just 56 calories and 1.6 grams of saturated fat per thin, these unique treats make a great alternative to a traditional chocolate bar. Not only will Kallo Rice Cake Thins go easy on your waistline, but they are also gluten free and free from artificial colours, flavours and preservatives. If milk chocolate is not your thing, Kallo’s Belgian Dark Chocolate Rice Cake Thins may alternatively be the choice for you.
Hot Chocolate
An apt, warming choice for colder autumn and winter office days, the humble hot chocolate can scratch the itch of a chocolate craving with minimal calories and for longer. A mug of Cadburys Drinking Hot Chocolate made with three teaspoons of powder and boiling water comes to just 50 calories and 0.4 grams of saturated fat, and can provide warmth and comfort when the temperature starts to drop.
When You’re Craving Something Crunchy and Salty
Crisps
Salty, savoury and crunchy, crisps are the UK’s second favourite office snack according to 43% of voters. The huge variety of available brands and flavours makes crisps a reliable and versatile option to accompany a lunchtime sandwich or remedy a mid-afternoon slump. However, making crisps a regular habit can be detrimental to your health. A packet of Walkers Ready Salted Crisps contains 130 calories and 0.6 grams of unsaturated fat, and are otherwise very low in nutritional value, containing just 1 gram of fibre and 1.6 grams of protein.
Crunch
Graze Crunch is a high fibre, nutrient-rich alternative to crisps with all the same flavour and crunch. A 25-gram portion of Graze Salt and Vinegar Crunch contains 110 calories, 0.5 grams of saturated fat, 3 grams of fibre and 4.1 grams of protein. Consisting of flavoured broad beans and salted corn, Graze Crunch is packed with hearty vegetables and offers incredible flavour without sacrificing your health. With dozens of flavours, from Chilli and Lime to Marmite, Graze Crunch is a decidedly healthier choice.
